Jogging Too Much ??

alpha2010

Okay this has probably been discussed before but Ill ask anyways...

I recently started jogging. I used to be 14 stone. I started my diet back in April and now I'm 11 stone. (female btw). I used to only go walking but now I'm able to jog for 20 to 30 mins without taking breaks before I would nearly collapse after 5 mins ha. So I started to jog.. Lately I have been jogging maybe 4 to 5 times a week about 20 to 30mins each time. I have always lost weight each week when I was walking but lately I'm finding it hard and I think it could be because of me jogging...

This week I really pushed myself. Jogged 5 times and I ate healthy as always but I put 2 pound on when I was expecting to lose 2 because of how strict I was on myself.. I don't know what I'm doing wrong. My bf said it could be muscle that I'm putting on but he wouldn't really know

I just feel so disappointed with myself. Like how am I going to lose weight like I thought the jogging with help me more than the walking but I cant seem to lose weight anymore since I started jogging

I really need some advice

**Timbuk2**

The human body is extremely adaptive, and can get used to the same type of exercise being done over and over again, and eventually you will stop seeing benefits from it (or at least the benefits will be reduced).

Keep your body guessing! Try a different type of exercise, e.g. cycling, swimming.

If you want to keep with the jogging, try doing intervals. An example would be running for 30 seconds really fast, and then 60 seconds walking, then 30 seconds really fast, 60 seconds walking - and repeat. Similarly, you could go to a local sports pitch and run up the sides and walk along the top or something similar.

By throwing a curveball like this into your exercise, your body will be doing exercise that it is not used to and you will start to see results.

Congrats on your weight loss so far - that's amazing! Remember, that as you get lighter, your body needs less calories for maintainence, but I'm sure you know that!

Edit: While I may be wrong, I don't think your weight gain was caused by putting on muscle. Just try different types of cardio, and watch what you eat and you should see results.

TommyKnocker

Hi Alpha2010

Firstly when weighing yourself it should be done no more than weekly, and then at around the same time under the same conditions.

So say you pick a Saturday morning after you have woken up and used the loo but before you have eaten & in your underware. Then weight yourself at around the same time each week, in your underware and after you have used the loo but before you eat.

You weight could flucuate by 2lb over night dur to yoru hydration levels and how much food is left in you stomach.

And tbh yes, if you could gain lean muscle but lose bofy fat and have your weight stay the same or increase slightly. However gaining lean muscle is not that easy and especialy for a female due to lower natural testosterone levels. So IMHO it's most likely to be your diet that needs tweaking.

If you like post up a typical days food & liquid intake (warts and all) in as much detail as possible and some of the folks here may be able to recommend some changes you might consider.

When looking to drop body fat (weight) you need to have a calorie deficit. i.e. you need to be eating slightly less (circa 500) calories each day then you expend.

Do you you have an idea of how many calories you require each day to maintain your current weight (you maintenance figure) and do you have an idea of the number of calories you are currently eating daily? If not you should have a read of the thread "Fitness Basics, Incl Diet & Nutrition" at the top of the main forum page, as it shows a formula for working these figures out.

Finally for now, as you lose body fat (weight) then the number of calories you require for maintenance and thus your daily requirements to maintain your deficit will also decrease. So when ever you go through a week or two where you lose no weight, then you should recalculate your calorie requirements.


Hope this helps a little

M

alpha2010

Yeah but what I find weird is that I have only really started to jog and I'm not seeing results like I used to walk the same route all the time and I was always seeing results. Yeah I have reduced my calorie intake as my weight as gone down. I only want to go to 10 stone but seriously this last stone is going to take me a life time. I felt sorry for myself today so I pigged out on Eddie Rockets. I have only ever put on weight 3 times in the 20 weeks that I have been on a diet so I get really upset when I don't lose it because I'm used to losing 2 or 3 pounds a week.

alpha2010

B-Builder wrote: »

Hi Alpha2010

Firstly when weighing yourself it should be done no more than weekly, and then at around the same time under the same conditions.

So say you pick a Saturday morning after you have woken up and used the loo but before you have eaten & in your underware. Then weight yourself at around the same time each week, in your underware and after you have used the loo but before you eat.

You weight could flucuate by 2lb over night dur to yoru hydration levels and how much food is left in you stomach.

And tbh yes, if you could gain lean muscle but lose bofy fat and have your weight stay the same or increase slightly. However gaining lean muscle is not that easy and especialy for a female due to lower natural testosterone levels. So IMHO it's most likely to be your diet that needs tweaking.

If you like post up a typical days food & liquid intake (warts and all) in as much detail as possible and some of the folks here may be able to recommend some changes you might consider.

When looking to drop body fat (weight) you need to have a calorie deficit. i.e. you need to be eating slightly less (circa 500) calories each day then you expend.

Do you you have an idea of how many calories you require each day to maintain your current weight (you maintenance figure) and do you have an idea of the number of calories you are currently eating daily? If not you should have a read of the thread "Fitness Basics, Incl Diet & Nutrition" at the top of the main forum page, as it shows a formula for working these figures out.

Finally for now, as you lose body fat (weight) then the number of calories you require for maintenance and thus your daily requirements to maintain your deficit will also decrease. So when ever you go through a week or two where you lose no weight, then you should recalculate your calorie requirements.


Hope this helps a little

M

I used to go to Weight Watchers so I go by points rather than calories I think I'm only having around 1200 calories a day which I think is very low for me or maybe I'm wrong but I have 17 points a day if any of you guys know about weight watchers

One thing that has changed recently is my sleeping patterns, could this be affecting me ? This week I have been sleeping during the day and staying awake all night and some nights I'm only getting 5 hours and the next I'm sleeping 14 hours... its all over the place

Bakharwaldog

I agree with what B-builder is saying, i reckon its your diet. While cardio exercise is essential for staying healthy and is definately beneficial to losing weight it is still nowhere near as effective as controlling your diet. Thats what iv always felt anyway. The interval workout as suggested might help tho

TommyKnocker

alpha2010 wrote: »

I used to go to Weight Watchers so I go by points rather than calories I think I'm only having around 1200 calories a day which I think is very low for me or maybe I'm wrong but I have 17 points a day if any of you guys know about weight watchers

One thing that has changed recently is my sleeping patterns, could this be affecting me ? This week I have been sleeping during the day and staying awake all night and some nights I'm only getting 5 hours and the next I'm sleeping 14 hours... its all over the place

IMHO and I am far from an expert but I think as you get nearer to you target weight you need to be a little stricter with what you are eating. The last few lbs are always the hardest

Also although WW does get results I don't personally like it as it focuses too heavily on the points system IMHO instead of the quality of what you are eating. I know folks who used WW and ate Burgers and Chips and when I asked if they had stopped trying to drop body fat I was told "No" it was within their daily point allowence :eek:

Changing up the training and introducing intervals is a good suggestion and may help kick start you fat loss again.


M

alpha2010

I think my diet has finally caught up with me. I was able to lose 3 stone soo easy but I'm gonna have to change my diet. Like I haven't changed my diet in the past 4 months. My body needs variety now, I'm not a good cook so my food consists mainly of freezer food

**Timbuk2**

Freezer food is usually very bad for you! It isn't my place to argue about whether WW is effective or not, but I think there is more emphasis on profit than on results, as all it takes is for them to stick Weight Watchers onto a packet of frozen anything and many people will buy it, thinking it is healthy. It's not unlike Special K.

You can keep your body guessing in terms of diet as well. If you normally eat 3 meals a day, try and eat smaller amounts more often, resulting in 5/6 meals a day - if this is possible for you. You might see results like this.

Don't worry - these weight loss 'plateaus' are very common, even moreso when it is the last stone. I lost 3 stone about 2 years ago, and at the very beginning, losing weight was so easy, all I had to do was make small changes and the weight would fly off! Near the end, it got much more difficult as even small mishaps in my diet could ruin my hard work.

Diet is more important than exercise, in my experience. You can have a bad workout week (e.g. due to sickness, not being able to do exercise) but once your diet is good, you shouldn't gain weight. However, if you are eating bad, no amount of working out is going to make you lose weight.

I personally think your problem lies with your diet, rather than jogging as such. If you wanted you could post your typical diet up here, and we can give you advice on what you should change/add/take away to start seeing results.

Budget Marketing

I'd definitely reccommend a mix of sports and excersises. Not only for your body but just as much so for your mind. Jogging can be slow and repetitive. Try a good mix of jogging 2-3 times a week and for the remainder of the summer try cycling on the other days

chadmustang

alpha2010 wrote: »

Okay this has probably been discussed before but Ill ask anyways...

I recently started jogging. I used to be 14 stone. I started my diet back in April and now I'm 11 stone. (female btw). I used to only go walking but now I'm able to jog for 20 to 30 mins without taking breaks before I would nearly collapse after 5 mins ha. So I started to jog.. Lately I have been jogging maybe 4 to 5 times a week about 20 to 30mins each time. I have always lost weight each week when I was walking but lately I'm finding it hard and I think it could be because of me jogging...

This week I really pushed myself. Jogged 5 times and I ate healthy as always but I put 2 pound on when I was expecting to lose 2 because of how strict I was on myself.. I don't know what I'm doing wrong. My bf said it could be muscle that I'm putting on but he wouldn't really know

I just feel so disappointed with myself. Like how am I going to lose weight like I thought the jogging with help me more than the walking but I cant seem to lose weight anymore since I started jogging

I really need some advice

http://personaltrainerdublin.wordpress.com/2010/07/23/3-reasons-why-you-shouldnt-do-cardio-and-the-solution/

Some good points in there

fionav3

Hi OP, I'm no expert but there's some great articles on nutrition and home workouts on this forum if you have a search. And like someone pointed out, the whole points system with WW is a tad flawed because it focuses on quantity not quality. Changing your diet will make a massive difference to your overall health and energy levels, not just your weight. Have a look at Transform's blog, he's got some great, common sense advice on diet and exercise.

Package

can you post a typical day, or 2 days food and times? this may help us understand what is going wrong.

maybe your still eating to many carbs at the wrong times. misinformation from people who dont know can be very harmful to your diet.

plus, a few people have said already, just jogging is not enough, keep your body guessing.

WalterMitty

When doing your jog, stop along route and do some bodyweight exercises like step ups to a knee high wall, push ups against park bench , sprint a bit of way chin ups if you can.

The Davestator

OP - I love running but the major problem with it is that it has a built in obselence (spelling?) i.e, as you get fitter, you have to run longer or faster. As most people have a natual speed they can run at, they generally run for longer. They run half marathons, and full marathons and lose weight. However, thats not sustainable in the long term, so the weight loss slows down.
There is loads of good info on here (once you look through all the 'experts' trying to be smarter than everyone else) and lots of info on lifting weight, kettlebells etc. Keep up the running, but add some weights in would be my advice.

Youre doing great, and dont beat yourself up over one bad meal or day, just get back on track asap!